Athletics: Upper Body Dip

Clearing the first three hurdles.

Reinforces lead leg, and trail leg action over the hurdles. Stressing high hips on the toes balance and foot placement. Drills at both sides of the hurdle are used to isolate the lead or trail leg of the athlete.

An exercies to improve leg action through isolation.

400m hurdlers practice the same drills as the sprint hurdlers however they must be able to hurdle on either leg. 4 strides between hurdles producing an alternating lead leg pattern

Cross body arm action – typical in female performers

Fast running steps between hurdles are used to emphasise the hurdling action concentrating on a fast snappy leg action.

The head remains firm with eyes looking forward at all times as in the sprinting model.

Lead leg and trail leg actions are combined to take the performer further onto the hurdle. Hurdles can be lowered to allow novice performers to improve gradually.

8 strides are taken from start to first hurdle.

Sprint Hurdles – Stride pattern is always the same with 3 strides between each hurdle, and the same lead leg over each hurdle. 400m Hurdles – The athlete should be able to hurdle with both legs and be aware of using different stride patterns between hurdles.

Cone is placed as a check mark to prepare the athlete for take off during the approach run, followed by a jump over a normal hurdle (which can be lowered to boost confidence). Once confidence is gained, the athlete should move on to the steeplechase hurdles barrier.

Lead leg and trail leg actions are combined to take the performer further onto the hurdle. Hurdles can be lowered to allow novice performers to improve gradually.

Ensure running action stays the same Left lef must stay high, to allow knee to propel athlete over hurdle

As the trail leg is driving at the hurdle, the opposite arm goes back. And as the trail leg passes over the hurdle the opposite arm drives forward into the arm action required for sprinting.

At take off the upper body is angled forwards and dips over the lead leg whilst crossing the hurdle.

The dip is an attempt to keep the centre of gravity at the same level as the performer travels over the hurdle.

Can be practiced onto grass or into the sandpit. Aim is to push off the top of the hurdle with the ball of the foot, whilst attempting to maintain strides.